Weightlifting

Tuesday

5 x 1+1+1+1 Power clean + Hang clean + Squat clean + jerk 30-70%

5 x 1 Clean and jerk 85-100%

5 x 1 Push press 80-95%

 

Thursday

5 x 1+1+1 Power snatch + Hang snatch + Squat snatch 30-60%

5 x 1 Snatch 85-100%

5 x 1 Snatch balance 85-105%

 

Strength session one

1×1 Front squat 85-95% then 3×3 70-78%

1×1 Deadlift 85-95% then 3×3 70-78%

3-5 Rounds not for time of
3 Strict BB/DB press
5 Prone DB rows
6+ Strict hanging knee raises

 

Strength session two

1×1 85-95% then 3×3 70-78% Back squat

4×2 Snatch pull 95-105%

3-5 Rounds not for time of
4 Seated snatch press
3 Lat pulldown/Strict banded chest to bar pull-ups
12 GHD hip extensions/One legged DL

*Strength sessions are non-classes and complimentory to the weightlifting classes. They are performed without a coach in the Open gym